Turn down the lights
Light intensity and wavelength are an important factors for sleep. Higher light levels (measured in lux, a unit of light intensity) are shown to suppress melatonin, a hormone that gives the body’s internal biological signal of darkness.
Similarly, light wavelengths have also been shown to be important. Shorter wavelengths (the colour blue) can suppress melatonin, and longer wavelengths (the colour red) may not have any effect on melatonin. LED lights, while being more energy-efficient, tend to provide more blue light. Using dim or warm lights before bedtime gives the body signal that its time to rest and go for a good night sleep which helps you sleep better.
Turn off Your devices
The blue light emitted by your mobile phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle also referred to as the biological time. This makes it even harder to go to sleep and get up the subsequent day. The biological time seems to be especially sensitive to blue light since it’s a short wavelength. Research proves that constant exposure to blue light can cause damage to your retinas
Play Soft Music
Music has a direct influence on emotions (emotional wellness) hence the body (physical wellness). Music that has increased pace can make you feel more alert and concentrate better whereas upbeat music can cause you to feel more optimistic, positive and motivated about life. A slower tempo can calm the mind and relax muscles giving you physical and emotional wellness.
Have a long bath
People who bathe or shower in lukewarm water before bedtime fall asleep faster and experience a significantly better quality of sleep. Adding a bit of salt to the bath water helps to combat stress and feel calm. Adding essential oils to your bath helps provide benefits such as skin rejuvenation is the most natural way. It also helps to open up one’s senses and helps to calm the mind and fall asleep faster, according to findings by Sleep Medicine Reviews.
Light A Candle. Or Two.
Aroma candles or scented candles are made with essential oils and have therapeutic properties. Aroma candles are made for holistic therapeutic care which provides well-being to the body, mind, and spirit. Aromatherapy is a curative that people have used, for more than hundreds of years.
Use a fragrance Diffuser
The fragrances of essential oils stimulate the senses. Some aromas can even lower systolic blood pressure.
Spray A Calming Agent On Your Hair
You can relax and loosen your head with a massage for aroma add rose water in your hair and massage gently
Try an eye pad
To relax your eye muscles try rose water eye pad. Add rose water to 1 cup of cold water and dip the cotton balls in it after a few minutes, take the cotton ball out and place it on your eyelids. This helps to calm your senses easily.